(Pictured: Drive Strength Coach Isaac Payne works with Hasan Hamze during a recent session of DRIVE Personals held at Seaquam.)
SHIN SPLINTS
As you well know, the game of basketball puts a great deal of physical stress on your body especially if you are playing on a daily basis to take your game to the next level. You should be aware that, due to the many hours you spend trying to perfect your game, there lies the potential to develop various types of repetitive stress or chronic injuries. For some athletes, the continual running up and down the court, jumping for rebounds, slashing through the lane, and various other movements can take a serious toll on their bodies specifically in the lower leg region. Probably, for you, the most common injury to this particular area is SHIN SPLINTS. Shin splints, to most, is an all-inclusive term used to describe ANY sort of pain or discomfort to the lower leg region. This condition, also known as Medial Tibial Stress Syndrome (MTSS), can include muscle strains, stress fractures, and anterior compartment syndrome (1). It has been shown that MTSS accounts for up 60% of all conditions that cause pain in athletes’ legs (1). You will now gain a more in depth understanding of shin splints and the many forms that it can present itself.
The onset of most forms of shins splints can be attributed primarily to a lack of proper shock absorption during running and jumping activities. This inability to absorb forces can be caused by many factors such as weak muscles, joints, and connective tissues in the lower body, improper footwear that lacks cushioning and support, extensive training on hard surfaces, and overtraining. As well, overpronating feet (feet that excessively cave to the inside while walking or running), flat feet, tight calves and achilles tendons can all contribute to various forms of shin pain.
Shin splints can present itself in one of four ways: muscle and bone inflammation, stress fracture, or compartment syndrome. Muscle strain and inflammation usually occurs in the tibialis posterior muscle which lies just behind the tibia. This muscle is primarily responsible for supporting your foot while running and jumping. It is through repetitive running and jumping, especially on hard surfaces like gym floors, that this muscle slowly becomes overstretched or strained. Once this happens, you will experience pain and tenderness along the middle to lower third on the inside portion of your shin.
Bone inflammation, also known as tibial periostitis (periosteum is the outer layer of bone), can also result from repetitive high impact. The pain associated with this usually can be felt directly on the bone towards the lower third of the shin. There may also be some swelling in that area as well.
When the bone is stressed too heavily and not allowed sufficient time to recover, a small crack or break can also occur. This is known as a stress fracture. Pain is usually found in a precise spot as opposed to a general area and most often a bone scan or x-ray is needed to confirm the diagnosis. Ann extended period of complete rest can treat this condition and in some cases surgical treatment is necessary.
The last form of shin pain is less common among basketball players simply because it is not related to impact and is more common in long distance runners. This condition is known as Anterior Compartment Syndrome. This is when the muscles at the front of the shin swell and cut off circulation to the foot. This is usually the result of over development of the muscles in the front of the shin as compared to the back.
When trying to assess the severity of your shin pain, there are four basic grades you can follow:
Grade 1- Shin pain 2-3 hours after exercise. Dull soreness; low impact activity can reduce pain.
Grade 2- Shin pain before and after exercise but doesn’t affect performance.
Grade 3- Shin pain before, during, and after, exercise; affects performance.
Grade 4- Severe pain, cannot perform activity. Should be referred to a physician or physiotherapist if pain persists after one week.
For all grades, rest, ice, compression, and elevation (R.I.C.E.) are recommended. If prescribed by a physician, anti-inflammatory drugs may also be an option. Rest, however, is usually the most effective form of treatment for shin pain followed by a progressive return to activity. The amount of rest is dependent on the severity of pain and can range from a few days to even months! As always, prevention is your best cure, which is why it is important to develop the strength and flexibility of the muscles in the lower leg. Good luck and remember to train smarter not harder.
REFERENCES
- Arnheim and Prentice. Principles of Athletic Training 10th ed. 2000.
- http://www.nlm.nih.gov/medlineplus/ency/imagepages/19482.htm
.: Check out past DRIVE Strength and Conditioning article's here.
